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This 20-minute full-body workout routine is perfect for beginners—no equipment needed. Do these 16 effective bodyweight exercises at home or while traveling.
Side lunge. Stand with your feet hip-width apart, and then step your right foot a few feet to the right as you bend the right knee. Keep the left leg straight, and sink back into your right glute ...
Hinge at your hips and lower down (imagine yourself doing a deadlift) until your hands reach the ground. Crawl forward lifting one hand at a time with legs straight and hips lifted until you're in ...
High-intensity interval training. High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. [1] HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or ...
Dumbbell deadlift. The deadlift is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (upper back), and, to a lesser extent, the quadriceps and the calves. Lifting belts are often used to help support the lower back.
Time: 20 minutes or less. Instructions: Do each week's Women’s Health+ workout 3 times per week, alternating each one with a day of cardio. Perform 3 sets of each exercise (either the prescribed ...
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